AISMatters

•Internal Hip Rotator Stretch•
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Tightness in the internal rotators of the hip can lead to: ➡️Back pain
➡️Wear and tear on the hip joint
➡️Altered gait
➡️Weak external rotators
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How to stretch:
➡️Begin in a supine position
➡️Flex one leg around 90 degrees into a vertical position and bend the knee at a 90 degree angle
➡️Internally rotate and Adduct the noninvolved leg across the midline
➡️Place a rope or strap under the foot and around the outside of the ankle
➡️Place one hand near the knee to help stabilize the femur
➡️Contract the hip muscles, rotating the leg toward the body
➡️At the end of the active movement, hold for 1.5-2 sec
➡️Exhale as you move into the stretch, inhale as you return
➡️Come back to starting position and repeat
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🔑If you have difficulty with this or are have very tight hip rotators, the rotators can be most effectively released in a prone position with the assistance of a trained therapist🔑
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Comment 👇 with any ❓or thoughts! DM for personal questions regarding an injury or 1 on 1 assistance

•External Hip Rotator Stretch•
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Tightness in the external rotators of the hip can lead to: ➡️Back pain
➡️Wear and tear on the hip joint
➡️Altered gait
➡️Decreased lateral quickness and stability
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How to stretch:
➡️Begin in a supine position
➡️Flex one leg around 90 degrees into a vertical position and bend the knee at a 90 degree angle
➡️Keep the non involved leg straight
➡️Place a rope or strap under the foot and around the inside of the ankle
➡️Contract the hip muscles, moving the leg away from the body
➡️At the end of the active movement, hold for 1.5-2 sec
➡️Exhale as you move into the stretch, inhale as you return
➡️Come back to starting position and repeat
-
🔑If you have difficulty with this or are have very tight hip rotators, the rotators can be most effectively released in a prone position with the assistance of a trained therapist🔑
-
Comment 👇 with any ❓or thoughts! DM for personal questions regarding an injury or 1 on 1 assistance